BFH Workout #56: Cullen Jones

BFH Workout #56: Cullen Jones


Cullen Jones is an American swimmer born on February 29, 1984, in the Bronx, New York. He rose to prominence as a competitive swimmer, specializing in sprint freestyle events. Jones's swimming career took off when he won his first Olympic gold medal as a member of the 4x100-meter freestyle relay team at the 2008 Beijing Olympics. In that race, he became the second African American swimmer to win an Olympic gold medal.

Jones has also had notable success in individual events, winning multiple medals at the World Championships and Pan Pacific Championships. Beyond his achievements in the pool, he has been a vocal advocate for water safety, particularly in communities of color where drowning rates are disproportionately high. In 2010, Jones nearly drowned in a water park accident, which spurred him to become an ambassador for the USA Swimming Foundation's Make a Splash initiative, aiming to teach children how to swim and be safe around water.

Throughout his career, Jones has been recognized for his athletic achievements and his efforts to promote water safety and swimming education. His impact extends beyond the pool, inspiring individuals to pursue their passions and emphasizing the importance of swimming as a life-saving skill.

The King of the Water Workout

20 Minute AMRAP

25 Clap Push Ups

25 AB Wheel Rollouts

25 Plank Hops

25 Plank Ups

25 Shoulder Taps


Exercise List

Clap Push Ups

Begin in a traditional push-up position with your hands slightly wider than shoulder-width apart, arms fully extended, and your body forming a straight line from your head to your heels. Engage your core and keep your back flat. Lower your body towards the ground by bending your elbows while keeping them close to your sides. Lower yourself until your chest nearly touches the floor, maintaining a controlled movement throughout. Explosively push yourself back up by straightening your arms. As your arms fully extend, push off the ground with enough force to lift your hands off the ground. While in the air, quickly clap your hands together in front of your chest. As you descend back towards the ground, land with your hands in the starting position, ready to go into the next repetition.

AB Wheel Roll Outs

Start by kneeling on the floor with the ab wheel in front of you. Hold the handles of the ab wheel with an overhand grip, shoulder-width apart. Brace your core muscles to stabilize your spine and prevent overarching your lower back. Slowly roll the wheel forward by extending your arms in front of you while keeping your back straight. Maintain control and avoid arching your back excessively. Continue rolling out until your body is extended as far as you can comfortably manage without touching the floor with your torso. Pause briefly in this stretched position, then engage your core muscles as you slowly roll the wheel back towards your knees, returning to the starting position.

Plank Hops

Start in a push-up position next to a bench or chair. Step up onto the bench or chair. Drop your body to the ground, then explode onto the bench using your upper body. Bend your elbows upon landing to absorb the impact.

Plank Ups

From elbow plank position. Walk your hands up to high plank. Reverse movement back down to the elbows. Switching your lead hand each rep (up, up, down, down). Maintain a tight core throughout the movement.

Shoulder Taps

Start in a high plank position. Take one hand off the floor and touch the opposite shoulder. Repeating on the opposite side.